PROGRAMMING WEEK OF 04/29/19

Monday 04/29/19 Strength: HIGH HANG CLEAN 3 x 1 @ 85% of C+J WOD: Competition: 9 Min AMRAP of: 9 Front Squats (135/95) 7 Bar-facing burpees 5 STOH Performance: 9 Min AMRAP of: 9 Front Squats (115/85) 7 Bar-facing burpees 5 STOH Fitness: 9 Min AMRAP of: 9 Front Squats...

PROGRAMMING WEEK OF 04/22/19

Monday 04/22/19 Strength: HIGH HANG CLEAN 4 x 1 @ 80% of C+J WOD: Competition: For time: 20-15-10-5 Power Cleans (155/105) *2 Rope Climbs between each round, finish on ropes (8 total) Performance: For time: 20-15-10-5 Power Cleans (135/95) *2 Rope Climbs between each...

PROGRAMMING WEEK OF 04/15/19

Monday 04/15/19 Strength: HIGH HANG CLEAN 5 x 1 @ 75% of C+J WOD: Competition: 3 RFT of: 10 Front Squats (185/125) 20 C2B 30 Sit-ups Performance: 3 RFT of: 10 Front Squats (155/105) 20 Pull-ups 30 Sit-ups Fitness: 3 RFT of: 10 Front Squats (115/85) 20 Ring Rows 30...

PROGRAMMING WEEK OF 04/08/19

Monday 04/08/19 Strength: PAUSE FRONT SQUAT (2 sec pause) 4 x 2 @ 70% + 15lbs WOD: Competition: 7 Rounds for Time: 200m Run 40 DU 2 Rope Climbs Performance: 7 Rounds for Time: 200m Run 25 DU 1 Rope Climbs Fitness: 7 Rounds for Time: 200m Run 60 Single Unders 10 KB...